Lentil Wraps

[Guest guest]

Although there was one more recipe in this magazine this is the last one I am

sending. I hope you enjoy them.

~Danell~

 

* Exported from MasterCook *

 

Lentil Wraps

 

Recipe By : Patsy Jamieson

Serving Size : 4 Preparation Time :0:00

Categories :

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

LENTIL-BULGUR PILAF

2 teaspoons olive oil

1 medium onion -- chopped

ABOUT 1 cup

1 medium jalapeño pepper, seeded and finely chopped

ABOUT 2 tablespoons

2 garlic cloves -- minced

2 teaspoons ground cumin

1/2 cup brown lentils, rinsed and picked over

1 3/4 cups vegetable broth

1/2 cup bulgur -- * see author's notes

1 medium tomato -- seeded and diced

OR 1 cup canned diced tomatoes

1/4 cup chopped fresh parsley

1 tablespoon lemon juice

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

 

TORTILLAS AND GARNISHES

8 flour tortillas (soft taco size)

SIZE OF TORTILLAS - 7.5 inches

2 tablespoons lemon juice

1 tablespoon extra-virgin olive oil

1/4 teaspoon salt

1/8 teaspoon freshly ground black pepper

1 1/2 cups grated carrots

ABOUT 3 to 4 medium carrots

1 1/2 cups shredded lettuce leaves -- washed and dried

1/2 cup fresh cilantro leaves -- washed and dried

1/2 cup nonfat plain yogurt

 

TO MAKE PILAF: In large saucepan, heat 2-teaspoons oil over medium heat. Add

onion and cook 2 to 3 minutes or until softened, stirring often. Add jalapeño,

garlic and cumin; cook 30 seconds, stirring. Add lentils and stir to coat. Add

broth and bring to a simmer. Reduce heat to low, cover and simmer for 20

minutes.

 

Meanwhile, preheat oven to 325°F.

 

After lentils have simmered 20 minutes, stir in bulgur and tomato; simmer,

covered, about 20 minutes longer or until lentils and bulgur are tender and most

of the liquid has been absorbed.

 

While bulgur is simmering, warm tortillas and prepare garnishes: Wrap tortillas

in a sheet of aluminum foil. Place packet in oven and heat for about 20

minutes. In small bowl, whisk 2-tablespoons lemon juice, 1-tablespoon olive

oil, 1/4-teaspoon salt and 1/8-teaspoon pepper. Add carrots and toss to coat.

 

When pilaf is ready, stir in parsley, -tablespoon lemon juice, 1/2-teaspoon salt

and 1/4-teaspoon pepper.

To serve, spoon a scant 1/2-cup lentil pilaf down center of a warm tortilla.

Top with carrot salad, lettuce, cilantro and a dollop of yogurt. Fold tortilla

over filling and roll up.

 

Yields: 4 servings (3 1/2-cups pilaf).

 

*AUTHOR'S NOTES*

Warm tortilla wrappers and colorful, crunchy garnishes transform a lentil pilaf

into a satisfying meatless supper. For a casual meal, set out a basket of

tortillas (wrap in a napkin or kitchen towel to keep warm), pilaf and garnishes,

and let everyone assemble their own wraps.

 

Bulgur, which is made from whole wheat kernels that have been steamed, dried and

cracked, provides the whole grain benefit of fiber, vitamins and minerals.

Since it is precooked, bulgur requires only brief simmering or soaking in hot

water (as in tabbouleh salad). You can find bulgur in the natural foods section

of many supermarkets or in health food stores. If you don't have any on hand,

you can substitute long-grain white rice in this recipe.

 

 

- - - - - - - - - - - - - - - - - -

 

NOTES : This recipe is brought to you via the courtesy of the Today's Health &

Wellness magazine - Issue March/April 2001 (p. 48). The recipes comes from the

article " Lentil Logic " (pp. 45-49) by Patsy Jamieson, former food editor of

Eating Well magazine, and she writes about food from Burlington, Vermont.